Awesome August? I guess maybe! : )

Here we are, friends, at the mid-way point of our Awesome August challenge and from what I read almost all of us have taken the time to move more,.push ourselves, celebrate change and to love who we are today.  Honestly, these past two weeks have been amazing to witness as so many people change their routines for the better!

Friends on Twitter have lost as much as 10 pounds in the past two weeks of the challenge.  Others have walked around their block for the first time in years.  Folks who haven't moved in months and months have participated in some sort of activity every day of the 16 days thus far.  Moms and daughters, friends, husbands and wives, and single gals like myself have challenged themselves to kick up their routines a notch and have seen some amazing results.  I've gotten emails and direct messages and tweets thanking me for beginning the challenge and I am so thankful for every single one of them! Thank you.  The truth is, though, that on August 1st, I was the one who was looking for help.  I needed accountability and 75+ people stepped up and stepped into this challenge with me.  Have I been motivated and held accountable by all of you, my friends!?  Heck, yeah!  :)

Personally, I am a smidgen away from hitting the 100 pounds lost mark.  I cannot believe it sometimes as I don't really feel like I've struggled which is what so many people ask me about.  "When you felt like it was a real struggle, what did you do?"  The answer to that question is the struggle for me! lol  I never really got bogged down... I never felt helpless... I never once thought of giving up.  I believed in myself.  I was ready for real change and knew I'd need to change my life forever not just for the amount of time it would take.  And, now that I'm nearing the 100 pound mark, I look at my body and realize there is still much to do for me to feel and be 'healthy'.  At this point in my journey, I believe I'll end somewhere in the 150s or 140s.  But, when I do hit 100 pounds gone in the next week... you can bet I'm going to celebrate the accomplishment.  It will be - for me - a truly AWESOME August!

We have two weeks to go in the challenge.  I've a favor to ask all of you on Twitter.  I'm hoping you will support each other's accomplishments by searching #AwesomeAugust daily and when you see friends posting their results of the challenge, retweet and give them a little applause.  And they'll do the same for you.  This is a great way to make new fitness friends, too, and everyone in this challenge deserves a pat of the back because your intention was to get going a little more this month than previously.  So what if you have already missed more than 7 days... challenge yourself to move every day for the next two weeks and stick to your resolution and I'm sure you'll be proud of yourself on August 31st.  I know I will be proud of you! : )

Let's rock the rest of this month, friends... and continue to have an AWESOME AUGUST!!

PS: The photo of me walking at the top of this post was taken yesterday at about 7am while walking with my new (...wait for it...) boyfriend! Woohoo!! I said August was going to be awesome, I just had no idea HOW awesome!! :)

Let's have an Awesome August!

Well, friends, my first week of being on my own since Vtrim Online has ended and I must pat myself on the back - I rocked it! : )  I logged every bite I took, I got in a ton of exercise and walking and even tried to recreate a training session that I do with Parker on my own at the Waltham YMCA!  I must have done okay, too, 'cause the next morning I could barely walk down the stairs at the office without whimpering a bit from wall squats with the ball! It is the keeping the front of my foot elevated and balancing on my heels that really makes my thighs burn during squats.  Yeowch!!  It is all good, though, because I truly am getting fit!  I even trained this morning with Parker at 8am! Woohooo!

As I write this blog post it is a few minutes into the very last day of July! How did the summer come and go so quickly?  I am determined to make every little second of August count for me - both for summer fun and fitness!  When thinking about this earlier tonight I logged onto Twitter and posed the question "If I were to challenge you to an #AwesomeAugust for #fitness, would you join me? Maybe something like committing to exercise 24 of 31 days?"  Well, within an hour or so, I had well over two dozen resounding "I'm IN!" replies!  I was so shocked and happy!  How totally cool are our Twitter friends and I am SURE some of you reading the blog will join in, too.

So here is the idea... let's really commit to ourselves to make August count with our own personal fitness pledge. Of the 31 days of August, commit to yourself and to the #AwesomeAugust group that you will walk or exercise 24 of those days.  It is really incredibly hot in some parts of the country so the rest days will be recovery days to use! : )  We can make the last month of the summer our best month of the summer and enter September proud of ourselves for the commitment we made and KEPT to ourselves!!  You can post here on the blog or on Twitter when you've exercised or group the days together and post what you did for the week.  If you're posting on Twitter, please use the #AwesomeAugust hashtag so we can find one another and support each other during the month!!  It'll be fun! :)

If "you're in!" on the Awesome August Challenge and want to use the badge above and below or over on the right (thanks, Kristen!), simply right click on it and save it to your photo directory to add to your webpage or blog!

Happy last day of July, friends, and let's have an Awesome August!!

Jan / HealthyLoserGal

If you just believe...

The song, "Believe" by Suzie McNeil is, by far, my favorite song on my iPod to workout or walk to right now!  It is all about believing in yourself and the incredible life that is out there - waiting for you to enjoy - if you'll only take the chance and go for your dreams and let yourself LIVE! 

It has taken me a long time and a good deal of work to remember what it is like to believe in myself, to count on myself again, to believe that anything is possible... but now I do believe in myself and my abilities to change my life and I am really enjoying the road I'm traveling!  And guess what?  I believe in YOU, too... do you?

BELIEVE

One minute's fading

One minute's past

But I've got this moment

To make it all last

I'm standing before you

Taking my chance on

Everything

I never thought that I could be

'cause you can do almost anything

If you just believe

You can move mountains with dreams

The higher you climb

The better it gets

'cause you will see things

You'll never forget

If you just believe

It's like I'm falling through my own fears

They used to haunt me, but now they're not here

There's no looking back, my future is clear

No giving up

And I'm holding on when it gets rough

'cause you can get through most anything

If you just believe

You can move mountains with dreams

The higher you climb

The better it gets

'cause you will see things

You'll never forget

If you just believe

No one says it's easy

And no one says you have to be perfect

But as long as you try

You're always gonna find

It was worth it

If you just believe

You can move mountains with dreams

The higher you climb

The better it gets

'cause you will see things

You'll never forget

If you just believe

You can move mountains with dreams

If you just believe

You can move mountains with dreams

Thank you to Hollie Self (Biggest Loser #4) for first mentioning this song in her May guest post on the blog!

Are you REALLY READY to CHANGE YOUR LIFE?

Twenty four weeks ago, I sure was!  : )  I've been tweeting about how this is my final week on Vtrim Online and - I can hardly believe this, but because this is my last week of and the great success it has been for me and everyone in my group, the people at Vtrim are all excited about everyone who has shown interest in the program that is following me on the blog or on Twitter.  They have a new online class about to start... it actually begins next Thursday, 7/29... and if you reach out to Beth at Vtrim at Beth.CaseyGold@uvm.edu she will give you $100 OFF the regular price for the classes.  Just like that!  Just because I've lost the weight and they're sure YOU CAN, TOO!!! 

So instead of the 24 week Vtrim Online course for $695 - you can tell them you read the Healthy Loser Gal blog and/or follow me on Facebook or Twitter and they'll give you the full 24 weeks of Vtrim Online Weightloss program for $595!!  That is like $25 a week and - believe me - we've probably all spent $25 weekly on junk food that got us to where we NEED Vtrim's help!!  I know I sound like an infomercial here... lol... but hey - $100 saved is $100!!

Isn't that an amazing offer from them?  I am so psyched for you guys!!  I hope you'll take them up on the offer (I haven't seen it discounted before so this is pretty big!)!  Click on the Vtrim link above to go to the site to find out about this 24 week class' facilitator and check Vtrim out more if you haven't already!

And if you have any questions at all about the Vtrim Online program, you can email me or email Beth Casey at the email address above!!  I'm not getting paid by them, I'm not under any obligation to them... it is just that VTRIM WORKED FOR ME AND I'M SOOOO EXCITED TO SEE IT WORK FOR YOU, TOO! :)

Besides the pictures above, one last persuasive piece of evidence on why I think this is great:

Twenty four weeks ago I weighed 229 lbs. 
Today, at my annual physical at the doctor's office, I weighed 193 lbs.  My blood pressure was 103/72 and I'm in the best physical shape - directly due to Vtrim Online's counseling - that I have been in for 20 years!!

If you're really ready to make a commitment to change your eating habits and exercise, there is no time like the present 'cause it is $100 in your pocket for new work out clothes! We can be "Vtrimmers" together! :)

xo
Jan / HealthyLoserGal

Guest Blog: Vtrim answers re: Maintenance Mode & Getting into the Health Biz

Many thanks to Beth & Heather from Vtrim Online for having guest blogged these past three times on the Healthy Loser Gal blog!!  They've provided us with some great information on losing weight the right way & keeping it off... curing the cravings, moving onto maintenance and so much more!  I am FOREVER indebted to Vtrim and will be a Vtrimmer for life now that I have found a sensible, healthy & proven way to lose the weight I've needed to lose - and more so - to keep it off.  Vtrim Online classes have proven a life saver, literally, for me.  I'm exercising and loving it - I'm eating right and proud of myself.  I think many people look at the up front cost of Vtrim Online and think it is prohibitive, but let me give you my take on that.  I was on Weight Watchers for FOUR YEARS and paid a monthly membership fee of $50+.  I also was constantly encouraged to buy their products, their magazines, their upgrades...  Just for the membership fee alone I was paying $600+ yearly and I wasn't losing the weight I needed to nor was I keeping it off.   In five months on Vtrim Online I have lost nearly 40 lbs. and have had the camaraderie of the other ladies and men in my weekly online classes.   So... the money is a BARGAIN when you look at it realistically.  Plus, and this is a big one to me, Vtrim Online is run by the University of Vermont.  The Vtrim program is backed by 20 years of proven research.  AND THEY'RE NON-PROFIT!! :)  With all this said, a big thank you to the dietitians for their final Guest Blog and answering all our questions! : )

Hi HLG Blog Readers!


It’s Beth and Heather, Registered Dietitians from Vtrim Online, and we’re here with answers to your insightful questions from HLG’s birthday blog post.

We were excited to see so many great questions that indicated you do not take your health for granted. At Vtrim, we also value credible, scientific information – no gimmicks!

Carrie asked the important question about maintenance: “I've met my weight-loss goal, and now want to focus on maintenance. I know I need to up my daily calorie intake, but I'm so afraid of putting back on the pounds that I'm still sticking with my old calorie goal. Any suggestions???”

Carrie, great question about maintenance. Losing weight is the beginning of the journey of keeping it off for life. At Vtrim we teach participants that maintaining a weight loss is all about mindset—what you do to lose weight is what you do to keep it off. This is about a healthier lifestyle, not a quick diet fix. You WILL have to exercise and you WILL have to think about your food choices and limit portion sizes. You WILL have to pay attention to the scale in order to keep your weight in a healthy range. And you WILL have to do this for the rest of your life.

In fact, research shows that two of the biggest predictors of long-term weight maintenance are 1) maintaining a regular exercise program, and 2) weighing yourself regularly—at least once a week. The National Weight Control Registry (NWCR) is a great resource of information about successful weight “losers.” And the data from the NWCR show that people who maintain their weight losses typically weigh themselves at least once a week but often once per day. They also exercise about an hour per day or about the equivalent of walking 28 miles per week (2800 calories burned through exercise).

As for calorie intake, for some people the difference between weight loss and weight maintenance is only a few hundred calories per day. But nevertheless, you can likely increase your calorie intake and maintain your weight loss. The best way to avoid overshooting your calorie needs is to continue to journal your calorie intake and gradually adjust your daily goal upwards.

Start by increasing your by 150-200 calories per day. Try that new goal for two weeks (ex. 1400 to 1550 calories) and see whether your weight remains the same. Then try moving your goal up again another 150-200 calories (ex. 1550-1700 calories). There is no perfect way to find your personal energy balance; it takes careful trial and error. Depending on age, size, and activity level, most women tend to maintain their weight between 1500-2000 calories per day. If you want more tips on what is working for successful maintainers, we recommend the NWCR’s website at www.nwcr.ws/.

Becdanto asked “I have lost 113 lbs and kept it off for three years... I have fallen in love with fitness and nutrition. What would I need to study or major in to pursue a job in this field and to teach others...”Becdanto, it’s great to hear that your personal health journey has sparked your interest in helping others achieve the same benefits you have realized with a healthier lifestyle. There are several options to becoming educated and trained in the field of weight management. Most of our facilitators at Vtrim are registered dietitians, clinical psychologists, exercise physiologists/personal trainers, or licensed counselors. A bachelor’s degree in nutrition, exercise physiology, or counseling is a great foundation for this field of work. Best of luck to you!

~*~*~*~

Thanks to my two friends on Twitter @CaSuPe15 and @BeautifulBecky for the great questions for the Vtrim Online dietitians! You two both inspire me to get to my healthy weight and then step into maintenance forever mode! :)

And now for the winner of the book giveaway: The EatingWell Diet: Introducing the VTrim Weight-Loss Program: by Dr. Jean Harvey-Berino is...

DEBRA

 (Anonymous)

who wrote me an email to say she left the comment and was having difficulties registering on Yahoo/Blogspot!!

Congrats, Debra! The great folks at Vtrim Online will be sending you off the book in the next week or so!!

Guest Blog: Vtrim answers "How Do I Fight 'the Hungries'?" and more!

I am so happy to have my friends at Vtrim back with another great guest blog post on handling those times when the 'hungries' seem overwhelming and also - how to handle the monotenany of a vegetarian diet & protein needs... they provide valuable info and great knowledge, so please welcome them back! :)

Hi HLG Blog Readers!

It’s Beth and Heather, Registered Dietitians from Vtrim Online, and we’re here with answers to your insightful questions from HLG’s birthday blog post. Thanks HLG!

We were excited to see so many great questions that indicated you do not take your health for granted. At Vtrim, we also value credible, scientific information – no gimmicks! So with that in mind, we narrowed your questions down and merged a few into one response to get more of your questions answered.


Kyra asked, “What do you do when "I want to eat everything in the fridge" strikes. I've been running for my workouts, and sometimes I just get the HUNGRIES!

Many people experience the “hungries” and have days when they feel like a bottomless pit. It happens to everyone! And while it can happen for different reasons (hormone cycles, activity levels, emotional responses, or poor timing of meals) it doesn’t mean you have to throw all caution to the wind. We recommend that whenever you eat, pay attention to your hunger scale to help guide your eating intervals throughout the day (On a scale of 1-10, 1 being starving, 10 being “totally overdid it”). You should avoid the extremes at each end of the hunger scale and aim to eat when your hunger level is between 3-4 (beginning to feel a little hungry or feeling uncomfortable and ready to eat). You should stop eating between 5-6 (comfortable and could only eat a little more or satisfied and feeling comfortable and full). As you keep track of your food choices and timing of meals each day, consider how your hunger level impacts the quality and quantity of what you eat.

By paying attention to your hunger cues, you will determine which eating patterns work best for you to establish your personal healthier routines that avoid large peaks and valleys in your energy and hunger levels.

Additionally, keep in mind that it is natural to need to refuel your body every 3-4 hours to keep your hunger cues at bay. Lean/lowfat protein is the #1 way to fuel up AND manage your appetite. When you do eat, be sure to include healthy, high protein foods.

OMGifatty said “I am getting the vegetarian blues! I am bored with my food choices, and don't really want to load up on the tofu and processed fake meats... I guess my question is, as a vegetarian, what should I be shooting for in terms of protein intake per day, if I am aiming for 12-1600 calories a day, 20-30 fat grams? Is there anything I should be looking out for, as I begin to fiddle with my diet?”

And Risse asked “I get bored of eating the same foods - what are some creative/different ways to get protein?

Chances are that when you feel like you’re stuck in a rut, your eating choices could use a little shaking up. Sure there are some great healthy sources of protein out there, but eating the same things day in and day out can get boring. Having some variety is helpful. It’s interesting that research shows that the greater variety of healthy foods you eat in your diet, the more likely you will maintain your healthy habits. But on the flip side, the greater variety of foods in your diet that are high in sugar and fat (those simple carbs and the sweet and savory calorie traps) the less likely you will be to maintain a healthy weight. So variety in your diet with the RIGHT types of foods is important. For those who are looking to get more protein, lean meats/poultry, eggs, and low-fat or non-fat dairy products (milk, yogurt, string cheese or other lower fat cheeses) are quick ways to get it in. But if you’re vegetarian, your choices are more limited.

Whether vegetarian or not, one of the best sources of protein in your diet is the dried bean/legume family (think pinto, black, chili, garbanzo, white, lowfat refried, etc). Not only are they packed with protein, they’re loaded with fiber, too. So they are great appetite managers. Just a ½ cup serving can go a long way. Nuts are also a great source of protein. They are high in fat (heart healthy fats) though so their calories add up, making portion control key. Nut butters are another way to creatively get more protein in. And higher protein cereals like kashi or higher protein grains like quinoa can add some variety to your protein intake.

So how much protein do you need? Typical recommendations are that 15-25% of your total calorie intake should come from protein. That’s 45-75 g protein for a 1200 calorie diet and 60-100 g protein for a 1600 calorie diet. The basic recommendation based on body size is .8 g/kg body weight (kg=pounds divided by 2.2). So for a 200-pound individual, that’s just under 75 g protein/day.

*~*~*

Woooohooooooo!!!!!

Guest Blog: Vtrim Helps Us With Plateau Busting!

So you haven't seen me post my weightloss on Twitter for the past two plus weeks, have you?  Nope!  Do you know why?  Because I've hit the dreaded PLATEAU!  Arggghhhhhh! 

I'm working out, walking, eating right, logging everything, drinking my water, counting my fat grams, working out, walking, etc. etc. etc. and guess what?!  The darn scale won't budge!  I think I've focused so much on ONE-derland that my body refuses to give it to me! 

But now serendipity has stepped in and, like a message in a bottle out of nowhere, the second installment of the answers to our questions for the Vtrim folks is about... of course.... PLATEAU BUSTING! :)   

It’s Beth and Heather, Registered Dietitians from Vtrim Online, and we’re here again with answers to your insightful questions from HLG’s birthday blog post.

We were excited to see so many great questions that indicated you do not take your health for granted. At Vtrim, we also value credible, scientific information – no gimmicks! So with that in mind, we narrowed your questions down and merged a few into one response to get more of your questions answered.

We’ve had several questions centering around the dreaded plateau…


Mostly Meg asked, “I've lost 18 pounds and would like to lose 10 more, but I've hit a plateau. Does Vtrim have any advice for getting over the plateau and reaching the next goal?!?”

Benita also asked about plateaus, “My question is, how do you break out of a plateau, especially when you're struggling with being peri-menopausal? I've been on a weight loss journey for a little over 2 years now & lost about 60 pounds, most of it in the first year. This last year, I've been maintaining, but I'm only about half way to my goal weight & just can't seem to lose anymore.“


And another reader asked, “I've plateaued and can't seem to get past it, any ideas?”

First of all, pat yourself on the back for what you HAVE accomplished thus far. The most detrimental effect of a plateau is how it impacts your motivation to maintain a healthier lifestyle which is benefiting you tremendously independent of continued weight loss. It is so important to continue to celebrate the positive changes you’ve made and are maintaining. That is not easy! Whether the scale is moving or not, you’re still healthier than you were before losing weight.

It’s also important to know that weight plateaus are completely normal and an expected part of weight loss. Everyone experiences them. Even research shows that it is normal to see a plateau in weight loss, especially after about 4-6 months of engaging in an active weight loss plan. While researchers haven’t been able to explain exactly WHY plateaus happen, it’s thought that the body needs time to adjust to the changes that have been occurring in your body.

With that in mind, let’s talk about what you CAN do to get the scale moving again. One of the best things you can do is to shake up your exercise routine and take it up a notch. How is your exercise routine going—have you been doing the same thing for awhile? Are you bored with your routine and slacking off a bit? To help bust through a plateau, start pumping some weight.

Strength training is a boost to your metabolism and can help counter the natural slowing that occurs with metabolism and weight loss (as you lose weight, there’s less of you to move around all day, thus lowering how many calories you need on a daily basis). And guess what one of the biggest predictors of weight gain during those peri-menopausal years? --a decrease in physical activity. So exercise becomes doubly important in that stage of life.

As for your food goals, sometimes cutting yourself a little slack for a week or two can actually give your body a chance to reboot its weight loss efforts. If you’ve diligently counted out every carrot stick and ounce of chicken, giving yourself permission to relax your calorie goal for a few days (we said “relax” the goal, not shoot it to pieces) can make your body feel a little more willing to start giving up some extra pounds again. Allowing yourself an extra 300 calories or so per day can typically create a little more breathing room without running the risk of weight gain.

*~*~*

Thank you to Beth and Heather for helping us out of the plateau crazies! :) I can add only one thing to what they've said and that is that I know that if I keep eating right (the way I'm learning to weekly with Vtrim Online!), keep exercising and if I stay POSITIVE, this plateau will be busted and the scale will move in the right direction!  And, believe me, I'll let you know when that happens in a very big one-derland way!! *grin*

Fifteen months into the journey...

So here I am again.  Now fifteen months into my weightloss & "get healthy" journey! I am proud of how far I've come but not ready, by any means, to say 'this is good enough'.  It  isn't.  I'm getting out of the "overweight" BMI stats and will be able to take whatever my trainer, Parker, throws my way within the next three to four months.  By Columbus Day of this year, I will be at my healthy weight and I will be able to RUN! :)

Today is Father's Day in the U.S. and I cannot help but think of my Dad, whom I loved so very much and was so close to, and how proud he would be of me now.  He died over 25 years ago now and - of course - I miss him, but somehow I think I may not have been on this journey at all were he still around.  He had a way of cutting to the quick of the matter if he thought I was steering off course.  Somewhere along the line I would have heard something like "those pants are kind of tight, don't you think, Jan?  You might want to lay off those Pepsi-Colas!" and he would lift his eye brow and give me that 'all knowing nod' as if to say "You hear what I'm saying to you, right?"  *grin*  And because his approval meant so much to me, I probably would have 'laid off the soda'!   So, I can't help but think today that he may be smiling down from above, knowing I've worked damn hard at this and would be proud of me.

Many of you who I yack with on Twitter or have followed the blog here for awhile know that I have a dream board.  It is a way of keeping your dreams and goals front & center in your mind throughout everyday.  I have made my dream board my laptop's wallpaper as well as the background on my Twitter home page.  One of the pictures I included on the dream board (although you can't see it on Twitter) is a photo of a fit woman on a beach, her shoulders/head on a stability ball, her hips raised, her feet planted square on the sand as she is doing chest presses.  I saw that and included that photo because I thought "when I can do that, I will be FIT!". 

 *beam* 

Please take a look at these two photos.  One is the photo on my dream board.  The other photo is of me and Parker yesterday at the YMCA in Waltham... doing the same exact thing.  I teared up at training this week and told Parker how much his pushing me has meant to me - how much he has helped me and how thankful I am to him that I have gotten to where I can look in a mirror and actually recognize myself again.  He started to say "you've done all the work" and I stopped him mid-sentence to ask him to please accept my thanks.  He grinned & did which made me feel truly happy.  I believe that good things and good people enter our lives when we believe in our dreams.  Beth Casey Gold and the folks at Vtrim are a great example of that.  Anthony at the YMCA changing his mind from who he was originally going to assign to me as a trainer, and pairing me up with Parker, is another example.

Dream. Believe. Achieve. 

I'm no longer the person who couldn't walk a flight of stairs without getting winded.  I'm no longer terrified if my inhaler isn't within sight!  I'm no longer the person ordering a large pizza and - when the delivery guy arrives - pretending someone else is in the house with me to eat it!! I'm no longer the person looking at a photo of a fit woman on a beach doing something that was out of reach.

The reality is if we believe in ourselves, nothing is truly out of our reach. 

With hard work, patience and persistence... we CAN do this!  And guess what?  I *am*! :)

Guest Blog: Vtrim Answers "What Do I Do About Cravings?!"

As promised, this week and next will be answers to your questions from the dietitians at The University of Vermont's Vtrim Online weightloss program. : ) This is the program that I have been on since end of February and have lost nearly 30 pounds with!  There are no gimmicks with Vtrim Online, no magic pills, no shakes that replace my food... it just is good old common sense, university-backed knowledge about healthy diet, and exercise.  And it WORKS!!  I'll post this Vtrim answer today and then the others next week.  After the last blog post from Vtrim, I'll announce who has won the Vtrim Diet & Cookbook (which won the James Beard Award!).

Enjoy, friends!!

Hi HLG Blog Readers!

It’s Beth and Heather, Registered Dietitians from Vtrim Online, and we’re here with answers to your insightful questions from HLG’s birthday blog post. Thanks HLG!

We were excited to see so many great questions that indicated you do not take your health for granted. At Vtrim, we also value credible, scientific information – no gimmicks! So with that in mind, we narrowed your questions down and merged a few into one response to get more of your questions answered.

1. Readers had questions about dealing with cravings and emotional eating…

Cynthia asked, “I can't get past those nighttime with the TV cravings. What can I munch on that won't add on the pounds?”

Another reader said, “I have such a hard time dealing with stress eating! I crave junk, junk, and more junk. Is there anything I can do to rid myself of these cravings once and for all?”

SpunkySuzi asked, “I seem to really crave simple carbs. Is there any way to help deal with this??”

Cravings…that yearning for a specific food or type of food, independent of whether you are physically hungry. It seems you can’t get the food off your mind unless you deal with it by giving in. Most everyone experiences cravings. And most women tend to crave sugary foods and foods high in fat while men tend to crave salty foods or savory foods high in protein.

There’s an unanswered debate about whether cravings are biological or psychological. Emerging research shows an association between your body’s chemicals and hormones with hunger levels. But, research is also strong to support the influence of our physical environment and emotional or psychological experiences on the urge to eat. Regardless of which source is contributing to your craving, cravings CAN be managed and potentially eliminated.

One of the most important steps to managing a craving is to pay attention to what precedes it. This awareness is critical to making a change. Most cravings are triggered by activities you have historically paired with food. For example, routinely having a snack in front of the TV can lead to craving food every time you sit down at the TV. Same goes for emotional eating—whether it is stress, anger, or boredom. Many have trained themselves to fill an emotional void with food. Consequently, when the emotions kick in so does overeating.

The healthiest way to manage a craving is to replace eating with an alternative behavior. As we often say at Vtrim, it’s not about learning to eat carrots in front of the TV, it’s about learning to NOT eat in front of the TV. What can you do INSTEAD of eating when those triggers trip you up? These are strong associations so don’t be surprised when it is hard to disassociate food from a familiar activity. Chewing gum or sipping a zero-cal beverage or hot tea can be a good start while you become more keenly aware and begin to adjust your eating behavior. Taking a look at your daily eating patterns can also help. You may be getting the urge to eat at night because you haven’t fueled your body regularly throughout the day. Or a very stressful day may mean that you’ve neglected to eat when your body needed it. The most surefire way to get out of a craving ritual is to consciously stop responding to stimuli with food. Go for walk or call a friend when you need to let off steam. Take a hot bath to relax or keep your hands busy with a craft or catalog while watching TV.

If all else fails and you still want to eat something, be prepared by having smart choices at your finger tips. Pay attention to your environment. You will eat the foods you choose to keep in your house. And the foods most readily available in our toxic food environment tend to be simple carbs, sweets, and fatty foods. Limiting your exposure to these foods and having healthy alternatives readily available will help tremendously when hard-wired cravings kick in. Be sure to keep satisfying alternatives close by. What is satisfying is a personal preference but some suggestions might be lite microwave popcorn, whole grain cereal, sugar-free hot chocolate, an energy bar. This will help you to stay in control of your food environment.

Sometimes the best way to nip a craving in the bud is to allow yourself to have a small portion of what you are really craving rather than trying to squash it with alternative foods that just don’t cut it. A small piece of high quality chocolate, a single-serving bag of chips, or a pre-packaged portion-controlled ice cream can be budgeted into your day without ruining your weight management goals. Try to make this the exception to the rule but know that ultimately you have the choice.


Many thanks to Beth and Heather for this great information and answering our first set of questions.  Feel free to ask follow-up questions in comments! : ) More Vtrim Online answers on the blog next week...

Fit & Fab & Fifty Two!

Today is my 52nd birthday! I am so incredibly grateful to be celebrating my birthday and feeling FABULOUS!  I mean it.  I feel so healthy and on my way to being really fit!

This week was a major milestone for me:  I dropped from the BMI rating of "OBESE" to "Overweight".  That may not sound like much if you've never been morbidly obese or simply obese, but let me tell you... this is a health goal I have worked on for 15 months.  I'm teared up just blogging about this because being overweight still isn't ideal for my health, but it is a far cry from when I was morbidly (as in DEATH!) obese.  I expect to be out of "overweight" BMI ranges this summer, so - friends - my life is, indeed, blessed & good! : )

I want to share the comparison photos with you below.  The one on the right was of me celebrating my birthday while visiting my son in Austin, TX last year.  I had lost 20 lbs. then and thought I was looking pretty good! I was definitely healthier than I had been the year before.  The photo on the left was taken on Memorial Day (two days ago).  I've given myself a huge birthday present... I am *me* again.  I'm not at my goal, but I can look in the mirror and be happy with who I see looking back at me. 

I'm thrilled to be celebrating my birthday with all of you.  You're my support system and a darn good one! Thank you for all the great birthday wishes - I appreciate every single one of them!

Here's to a great, healthy, fantabulous year ahead for us all!

Your 52 year old fit & faboo friend,
Healthy Loser Gal / Jan

Hollie Self of The Biggest Loser: The Sky Is The Limit

Today I am absolutely thrilled to bring you the interview that Hollie Self, The Biggest Loser Season 4 Second Runner-Up, was nice enough to grant me for the Healthy Loser Gal blog!  Hollie has been one of my very favorite contestants over the years of BL because she has an unstoppable competitive drive and a positive, look foward attitude!  Since The Biggest Loser, her life has changed dramatically from cheerleading coach and teacher to a move that has settled her into California and working behind the scenes at The Biggest Loser Ranch.  Below she shares behind the scene BL finale moments to incredibly valuable tips on starting your own weight loss journey, not beating yourself up over slips, journaling, maintaining a healthy lifestyle, and sooo much more! 

HLG:
The Biggest Loser Finale is May 25th this year... as second runner up of BL4, you must remember the pre-weigh-in nerves that this year's contestants are now feeling. What is your most vivid memory of the actual live finale for BL4?

Hollie:
I absolutely remember the moments before I walked out onto the stage for our live finale! The entire week before, the finalists are sequestered from everyone else, so it was me, my two best gal pals, and a "casting wrangler" in a hotel, just kind of hanging out beforehand. When I got to the studio that day, I was in my own
dressing room as well- and the energy out in the hallways was nerve-wracking! I couldn't wait to get out and see everyone! I had to do my own hair and I remember I could barely get a grip on the flatiron! When it was time for us to make our "reveals" and bust through that paper- there were PAs that held up giant black sheets
inbetween the four finalists so we couldn't see one another! We could see the trainers backstage from across the room as well- and I was frantically waving at them to get their attention- and I must say- the look on Bob Harper's face (who had not been my trainer) was priceless- and I will never forget it!

The next thing I was focusing on was getting across the stage in heels- the director for the finale had actually changed my footwear that day because no one thought I would be able to make it all the way over to Alison without biting the dust!

Busting through the paper was one of the most fun moments I have EVER had- and it was so thrilling to hear everyone cheering for me- even though I couldn't see anybody because the lights were so bright! I had a moment where I thought, "Oh my gosh- I did it. I actually DID it." and it was such an emotional moment for me.

HLG:
You have stayed incredibly fit since the show finished. What do you attribute your success to when other BL contestants have not been able to maintain their weight loss once back 'in the real world'?

Hollie:
Life in the "real world" is trying- in various ways- but it ABSOLUTELY can be done. One of my favorite things to say to newly inducted Alums is, "Welcome to maintenance- it sucks!" One of the problems that I think most of us- and I am talking about all weight loss winners, not just TBL contestants is this: We know how to gain weight (obviously) and we know how to lose weight...but learning how to maintain is an entirely different animal.

For one, we have a sense of relief that "it" is finally over and that we can go back to real life. However- this is not true...there will never again be life the way it was before BL. It is a new way of life- and you have to learn your way in it. A few weeks ago I was talking with Ali Vincent (BL5 Winner) and Brittany Aberle (BL5) and we were having this exact conversation. We all agreed that the first year after TBL is very hard.  You are basically learning how to live a new life- which means it takes a while. Was I magically going to erase 28 years of bad habits after 8 months of hard work? I think we know the answer to that.

For me, it has been two and a half years now of living "Life after BL"- and I am extremely proud of the fact that I have been able to stay relatively close to my finale weight. I cannot speak to the trials of other BL Alums, but for me, I have found new challenges and outlets for myself to keep me motivated and active. I make the time every single day to take care of myself- and it can be hard sometimes, but I try to remind myself that this is now a lifestyle. I also rely heavily on my support system (Nicole and Julie from BL4, as well as other BL Alums) to keep my head in the right place, and that has been extremely helpful.

HLG:
I know that you are now a runner. When did you begin to love running (if you DO love it!?) and what motivates you to run 1/2 marathons and marathons?

Hollie:
This is a great question because I will be the first to say that I have never ever been a runner! This time last year (May 2009) I could barely run two miles without stopping- and was hating every second of it. I relied on the many other forms of cardio to keep me going.

Last summer I was given the opportunity to participate in an Olympic Distance Triathlon in San Francisco with other Bl Alumni- and I jumped at the challenge. I started following a training program...and just kept at it. First it was 2 miles..then a few weeks later it became 3, until I ran 6.2 at the end of my triathlon. Shortly after, I was asked to run the NYC marathon for charity, and I thought "why not"? With the help and encouragement of friends, I found a beginner's program and started following it. One day on a weekday run, my iPod died about a half mile into a five mile run. I decided to keep going and see how it felt. To my complete surprise, I enjoyed it. I immediately thought "no, no, no! Not possible! I am NOT a runner!" Then I kind of sat back and thought..."or maybe...I am."

The main thing that keeps me going is the challenge- I love a challenge! I am a very competitive person- and the thing I love about running now- is that I am competing against myself! And it is a challenge that will always keep me going- because I can always try to better my own time- and I love that. I don't know that I'll ever love marathon running- but my goal is to complete my second this winter and shave 40 minutes off of my time (as I ran/walked the first one, and suffered a foot injury towards the end).  (photo is of Hollie in AZ this year competiting in a triathlon.)

HLG:
I love your optimism and that motivational quotes are featured on your Facebook page. Do you have a quote that you consider a favorite or one phrase that is your mantra?

Hollie:
I started my daily weekday quote on my facebook page mainly to help myself get through whatever I was facing for the day- and I am thrilled that the members of my age enjoy them, too! I have always loved quotes- and they definitely can help me change my attitude when I'm feeling a little "less than." I have multiple quotes that I love, but I would say that I have more of a theme song than a Mantra- the lyrics to Suzie McNeil's "Believe."   It got me through many a workout on the BL Ranch, and I listen to it at the end of every race that I do.

It is absolutely the theme song of my life.

I love every word, but my favorite part of the song is this:

"No one says it's easy
And no one says you have to be perfect
But as long as you try
You're always gonna find
It was worth it
If you just believe."

HLG:
Do you follow a strict diet? Do you eat low fat or all raw foods or lots of protein? What does a normal day of "Hollie food" look like and about how many calories do you think you eat on an average day?

Hollie:
I don't follow an extremely strict diet, no, but there are some guidelines that I follow. I stay away from fast food for the most part now- the fat and sodium content is just not worth it to me. Anything that has a "drive in" is usually a no go for me! I definitely still eat meat- and don't go with any particular "fad" eating plan. The main thing that I do is count calories- I find that when I do things go well, and when I don't- the scale moves! (I also have a list of what is in my kitchen on my Facebook page that anyone can access if they would like to see specifics).

When I am in training, I eat about 1600 calories a day- and of course some are little lower, and one day is usually much higher. Breakfast and AM snack are a protein and a carb usually consisting of 250-300 calories. They are planned around my workouts- if I do not workout then I only eat once. Lunch is my biggest meal of the day consisting of 500-600 cals and is more often than not out with coworkers, and then I try to balance that meal out with a light dinner of lean protein with some type of greens about 300-400 cals.

Do I mess up sometimes and eat a brownie? Of course! But I remember again, that this is a lifestyle- and know that I am making good choices the majority of the time and try not to beat myself up over it too badly:) It truly is about finding balance- in all areas of life.

HLG:
Is journaling a part of your routine? Do you keep either a food or fitness/workout journal or both?

Hollie:
I don't keep a workout journal, but I do workout with a personal trainer and a triathlon coach- so my workouts are predetermined. Before I had a coach, I would map out my workouts in my laptop calendar- planning my classes and cardio ahead of time. I schedule my workouts the way I would any other appointment- to be sure that I keep them. Like most of you- and most of the population- I have a job that requires me to work long hours, so I need to be organized when it comes to getting my training in.

I do keep a food journal- most of the time. Again, when calories get written down- things are much better, and when they don't get logged- that' s when the scale moves (in the wrong direction!). There are so many free websites out there that allow you to log your food- so people should take advantage. Also, after awhile you know the calorie content of our frequent foods, so it becomes easier to tally as you go. My favorite is the LoseIt App for the iPhone, who allows you to log both your exercise and your food.

HLG:
We all give in to temptation now and then... a slice of pizza, a bowl of ice cream, a candy that we crave. What advice can you give us on not beating ourselves up when we do slip up on occasion?

Hollie:
Oh my gosh- do NOT beat yourself up, whatever you do! Unfortunately I think for most of us the mentality is, "Oh I screwed up, the day is lost." That's not true! Move on from that moment- do NOT wait until the next day. And remember- it is not realistic to say you will never have pizza or ice cream again- hello! That stuff is tasty! Problems arise if you have them every day- but you are ok to have them every once in while- work it into your calories! Every choice is adding up to something, so try to remember what it is that you are working towards- and that no person is perfect. Then shake it off and move ahead.

HLG:
Kind of on that same topic... do you plan for certain foods you love when you're going out with friends or to an event? How do you maintain that balance of eating foods you love and keeping your weight in check?

Hollie:
It is all about balance, truly. Most of my meals are healthy- but if I am going out with friends, I'll be darned if I am not going to enjoy a glass or two of wine and a piece of bread from the basket! But to balance it out, I'll have a salad for dinner or some lean protein. Because I do make healthy choices most of the time, I can afford to indulge every once in a while. However- I try to plan activities that are not just centered around food. My friends and I will go to a concert, the beach, for a run- and food is not the focal point of our socializing, whereas it always was pre-BL. I also try to remember that food is NOT a reward and that I don't need to indulge every day. And oftentimes, a taste of something is just as satisfying as an entire helping.

HLG:
I love that you're part of the Biggest Loser family and that now you work behind the scenes on the show! Tell us what you do and what fun pranks you may have played on Bob and/or Jillian during this past season! : )

Hollie:
I have worked on several season of BL now- and it truly is a big family. There are literally hundreds of people that make it all work- from production assistants all the way up to the Executive producers. I work in the story department, and produce individual episodes as part of a team. We help move the creative process of the show along, interview the contestants, and create a discernible "story" for you all to follow along with at home. I actually have very limited contact with Bob and Jillian, though sometimes I do see them as they come and go from work. Even though it is so rewarding- It IS a job for me- and there isn't much goofing around when we are on set(the Ranch)- we have a lot to do to make sure we can bring you the best episodes possible. :) 

I actually only spend about 7 days on the actual ranch (a week, or episode) and then spend up to 2 months in post production in an office, sifting through the footage that was filmed and making it into the show that comes to you a few months later!

HLG:
What is the one piece of advice you can give to those who are struggling with morbid obesity and don't know what to do to get started on their own journey to being healthy?

Hollie:
My main piece of advice to those who don't know where to start is this: YOU have to decide that you want to do this. Once you have truly made the decision that you are worth it, you have set something in motion. If you truly want to make a change, you can make it happen. And you do not need the Ranch in order to do it. There are so many outlets now for people to help them get started. Start by keeping a food journal, taking a walk, eliminating the soda, and take time to take care of YOURSELF. You are capable- and you CAN do it. Will it happen at breakneck speed like you see on TV? No- but at the end of the day, that doesn't matter. What matters is that you are taking the steps forward in order to live a healthier life.

HLG:
What is the biggest dream or goal in your life right now?

Hollie:
That's a great question- and I wish I had a specific answer for you:)  I have realized that the sky is the limit. Athletically, I want to get stronger and faster. Personally, I want to learn to love myself a little more and wait for the things I deserve. Professionally, I want to continue to love my job and progress. Overall, I want to get to a place where I feel like I can pay it forward- and really share with people that they too can live the life they've always dreamed of. I am doing it every day- and have never been happier.

Thank you so much, Hollie, for sharing yourself and your knowledge with us!!  You inspire me to dream big and go for my goals with gusto, as you have!! : )


The previous information is copyrighted and not to be distributed without express consent of Hollie Self or Healthy Loser Gal blog.  Photos are the property of Hollie Self and not to be used elsewhere.

Gratitude!

I am so thankful to all of you for helping me, encouraging me, supporting me on those days when I slip up and feel rotten...

if I can lose this weight & get healthy & fit...

so can you!

My birthday is 10 days away and I see ONE-derland in my sites!!

I wouldn't be here without your help:

THANK YOU!